CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1B19eul73DC7CuyDqAPU97CQnuriOFDqL/view?usp=sharing
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4 Rounds For Time /
10 Push ups
10 Squat Hops
Run 400m
10 Plank Shoulder Taps
BARBELL
BAR: Front Squat (3×1 @ 95%)
CNS Warm-up:
5-4-3-2-1 Pauw Front Squat, increase load each set / proceed to 3×1 @ 95%
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOM x 13
4 Burpees
9 Jump Lunge
AMRAP Sit ups | RX+ T2B
WOD
WOD: Metcon (Time)
10 RFT / 15 cap
10 Power Cleans, 115/80 | 95/65
15 WBS, 14/10
KIKR
KIKR: Metcon (Time)
For time /
10 cal Bike
50 Jump Lunge
10 cal Bike